Build MORE Muscle in HALF THE TIME! (Science Backed 30 Min Workout)

The 30 MIN Program is LIVE!
bit.ly/3LyNd4J
I spent the last month researching the most effective ways to collapse time and allow us to get our workouts done faster. There is actually a lot you can do without sacrificing your precious gains. For example, did you know that your ability to recover between sets is trainable? Just by programming your workouts with decreasing rest periods, your body will adapt and in one study the hypertrophy was identical for the 30-second group to the 2-minute rest group.
A lot of it comes down to how you structure your sets, we've all used a few advanced training techniques like drop sets, or rest pause sets but in order to achieve similar growth to a full 60-minute workout you have to train exclusively with them.
#30minworkout #buildmuscle #hypertrophy

[@riznetro]

Ryan- gotta say man.... thank you. You are a fantastic educator and motivator. TUT (lower weight focus on form and time under tension), long head focus, rep until you (truly) fail each set, 5 sets per specific muscle, nutrition recommendations .... the science is real, your knowledge is real (and inspiring) and im seeing gains in just 3 weeks and it feels great, and most importantly sustainable. Thank you. J

[@richardclark7679]

Supersets! Yes! Cuts the rest time down to 1 minute! 8-10 reps to painful failure, 3-4 sets. This is exactly how I train. Nice to hear I'm actually doing something right for once... :)

[@ionutduda3106]

Instinctive training îs The Best man

[@walterhuey8407]

I agree!!!

[@halivudestevez2]

heart attack will kill your gains

[@ionutduda3106]

@@halivudestevez2 and The hair

[@Volkskomissar]

according to who? you are doing it right ? do you want 50 sources that tell you its not correct or wanna stay in your bubble and feel comfortable ? :D

[@powerandpresence5290]

When I was a kid I used to rest 2+mins between sets, and do multiple seats of exercises. When I got older that just seemed pointless and boring to me. Now I do just 1-3 sets per exercise, and rest 15 seconds for small body parts like deltoids and calves, and maybe 30-60 seconds for larger muscle groups. I do low volume, total of 3-6 sets for most body parts, and I do entire upper body in one workout. As a 58 year old, that’s great for rest and recuperation, especially for joints and connective tissue.

[@jimloth6091]

This would have been really handy BEFORE I hurt myself with 55 minutes of bicep/tricep today. I was kinda happy with myself (seeing as I'm 69 years old and all...) but now I think I'll just snivel. Seriously - I'm new to your channel and loving the content, along with your warped sense of humour - thanks!

[@mjrkidsvids7899]

I can speak from experience it works. Iv gone from 5 days 1hr and half a week split to 3x a week for about 45 mins a workout.. i increased volume lowered reps (10-12 to 8-10) focusing on controling each rep. This increases my rest days and i cant deny I've been seeing progress. Stronger def.

[@Gondyr_Nocheinsson]

Control is the secret. Trying to really focus on the mind muscle connection and make these 45min a concentrated effort will yield more resultants than mindlessly throwing weight around for a way to long session.

[@bekabeka71]

@@Gondyr_Nocheinssonwhat’s better for muscle gain? Split or full body twice a week?

[@WolrdAsWeSee]

@@bekabeka71follow the split in the video. Don’t over think or complicate anything

[@billybrown7953]

Yet I don't see no videos to back up the claim.

[@bekabeka71]

@@billybrown7953 which

[@Fckidontcare]

Mike Mentzer 1 set to failure for 4-6 exercises per muscle group. Proper failure like you can't lift a fork failure by using drop sets. Time under tension for each set 60s to 120s. Use rest stop or stretched holds for last exercise after failure. Profit. Been doing this an packing on some great size.

[@giannimaximilian.bennett6124]

You’re fantastic inspiration. GIANNI from England 🏴󠁧󠁢󠁥󠁮󠁧󠁿

[@bryanburns1969]

JEEEZUS your arms have gotten INSANE! That side view at 2:55 had me making sure someone hadnt been screwing around with my media player ratio settings. Freakin' BEAUTIFUL

[@Leviathanisback]

Bro is so big that women don't even call him Daddy anymore, they call him Father

[@waynerock999]

Thats test, and hard training. But without test, no. Wayne

[@pretty_flaco]

juice

[@garydouglas9413]

His body looked fitter, healthier, and more symmetrical a year ago.b

[@bismuth7730]

he can hide himself completely behind those tree trunks of arms

[@philnleblanc6664]

I’ve been saying this for YEARS. People have always been astonished that I only spend 25 minutes in the gym and look the way I do. You only need 45-60 seconds of rest between sets. I stumbled upon this method because I HATED being at the gym but LOVED going to the gym. Get to the gym and get it over with was my thought process. Now look, it gets me out of the gym faster and it’s beneficial physically. Yes, I’m the OG of this workout and take FULL credit. You’re welcome world.

[@niltomega2978]

Same. i usually go about 40 minutes

[@ScourgeTheInfernal]

Same ,high intensity

[@arodderz]

whats your total rep and set ranges, usually?

[@Gio_web]

How many days per week do you train?

[@Jefe-qh8kd]

People been saying it for 60 years at least. Everything in muscle building is just a retread. Some like high volume, some don't. It's the way it's always been.

[@jessebrown1400]

Consistently the most unique and interesting science based resistance training channel on KZbin. And the dry humor kills me!

[@johndoe-ln4oi]

The biggest science is his use of Tren.

[@jessebrown1400]

@@johndoe-ln4oi h8er

[@bobnewkirk7003]

I've been running a similar split for about 2 years now. "Full body" 3 days a week where I focus on one big compound at the beginning of each workout but move the assistance work to the subsequent sessions so I'm fresh for that as well. I have it set up to do 4 Giant sets with antagonists or unrelated groups then the third slot is stuff like Abs, Forearms, Calves etc. Each giant set takes about 2-3 minutes and I give myself between 30s and 1m of rest at the end of the set. From a time-saving perspective I get 6-9 sets per week per group, and on any given day I hit 12 movements plus a quick mile row warmup in about 45m. All that being said, your 100% going to be limited by your work capacity and ability to recover your cardio with this split. I'm a former marathoner so I have cardio covered, but using intensity on every set beats your CNS up real bad. Depending on your training age you are likely going to have to deload and recover way more often than a more traditional split. However, since I developed my split to fit my already over-booked schedule, life already throws me more forced deloads than I'd like.

[@chaseomb9733]

This episode really sums up most of the key principles from my personal training classes and how we primarily trained clients at la fitness years ago with 30min sessions

[@Zedster88]

I have been doing 30min workouts and seeing gains for a year now. It's all about intensity and time under tension for me.

[@nexstbob6911]

Step 1 blast tren Step 2. One set to failure Step 3 profit

[@walterhuey8407]

Bingo!!

[@AlphaChinou]

Lov ur program

[@Atsolok]

I wish he would just talk about that cause he's selling it like it's something you profit from in weeks without juice

[@Emma0988]

He is on drugs and many of his viewers are foolish to think it is all this so called science based crap he preaches that gives him the look.

[@jrushthis117]

@@AtsolokI just finished my first round of this 4 week program, and I’ve definitely gained mass and my test levels are at 250. Spend $20 and get the program, it’s worth it, and you will hate your life during every session.

[@cdnbean]

excited for the program (yes, I could do it myself, but it's worth getting the program to support all the hard work you put in researching this for the rest of us!

[@gabriellongworth]

Just started this training, Pain the word of the day!

[@itzikca]

Owning hair loss like a master 😅 Welcome to the club 🎉

[@biffington]

As a member of the club: if its going, just fucking shave it guys. If you do one thing today, do that. Youll never look back.

[@vladcraioveanu233]

I shaved my head since I was 12 yo. Hair is a big mess and nothing more... Maybe if I would live in the savannah, a huge bush over my head might save me from the sun but the stench is horrific... 😂

[@bekabeka71]

@@vladcraioveanu233yeah but hair makes you more attractive, otherwise pretty women are not attracted to bald guys

[@alexandercraven9361]

Rapid pattern baldness, hhmmmm, what could that be a result of?

[@sooie27]

What I like is the fact if he couldn’t beat hair loss there is for sure no way to beat it

[@AARonGoneWrong]

This was super informative. I have absolutely no clue what to do with the info, but I have it now that’s for sure.

[@Thryvetogether]

Best exercise channel on KZbin

[@jchavez789]

nah nah, I go to the gym for 8 hours and go to work for 2 hours. Thats the life/work balance I want.

[@Abraxis-Gnosis]

honestly was looking at an empty office that they don't use at my gym lol

[@ceofounder]

That sounds like the awesome life!

[@andya.c5585]

Everyone works that low space of time

[@gavinsheridan7033]

bs. noone goes for 8 a day even if u worked 8 and worked out 2.. i still call bs. u just attemptedly virtue signaling and failing

[@ceofounder]

@@gavinsheridan7033 Your whole life is virtual signaling!

[@adamritchey4209]

"but he said" 😂😂😂😂

[@frankiechan9651]

Shouldn't that be "Butt, he said"

[@imuw5408]

​@@frankiechan9651a swing anus

[@jessebrown1400]

2nd or 3rd knuckle? Asking for a friend.

[@Russell731]

@@jessebrown1400wrist

[@dukeofdixieland]

I’ve been seeing a functional health doctor who looks at hormone levels and what not and he highly advises workouts less than 45min to optimize testosterone production. He referenced a study - I need to ask him about it - all that to say, I’ve gone from hour work out to 30min and my test has shot up drastically and the way my body is actually using the test is more optimal. Pretty cool stuff!

[@krohnoz]

I have read heavy breathing is good between sets, because u get rid of lactate even faster...works for me!

[@CameronPinkston-z5c]

looking forward to the workout. Always crunched for time so....

[@ziondelima5136]

Bro, looking like buff Lex Luthor.

[@StevenAllotey]

Flex Luthor?

[@akbananachucker2441]

He said he's on a ton of stuff but hasnt said what yet.

[@EB-bl6cc]

i mean the advice in the video might be legit but homie is also clearly juiced lol

[@tonyadams8812]

Roids!

[@xRedMan26]

Live action kratos I'm seeing 👀

[@ForLegalReasonsThisIsAJoke1]

I really like your proportions, your arms and shoulder give you a super soldier look like a gears of war character

[@awesomesauce3110]

🌈

[@Retiredtraveler1961]

Great video again. I hit the gym every day, I take 30 second rest between sets and lately I’ve upped my sets from 4 to 5 and I feel like I’m gonna barf up a lung when I leave the gym and I’m hot and sweaty. I’m 63 and still fighting the fat gut syndrome.

[@papaspaulding]

I trained pretty much this way from 2000-2005 and built my biggest and best ever physique this way in that time. training only 3-4 times a week and only 40-45 minute workouts. I kept all rest times to only 60 seconds (your body will get used to it even on heavy compounds) . I did straight sets and added drop sets, rest pause etc without substituting straight sets for them. I only did super sets when training arms. I basically crammed in as much intensity with as much volume as possible every session within a 'short' time frame

30 mins getting ready and going to the gym 30 mins exercise 30 mins cool down, getting home, showering (optional), getting changed No matter how you put it, a "30 min" routine will ultimately result in 1.5 hours. If you don't have the time, chose another way to keep fit. Bodybuilding isn't for everyone and that is OK (and liberating) to admit. Live in reality people.

[@jvapaodjim6168]

Training at Home : 0 mins getting ready and going to the gym 30 mins exercise 0 mins cool down, getting home, showering (optional), getting changed

[@simontaylor2525]

Because everyone lives exactly where you do.

[@geecee1990]

I'm 55 and I'm hitting each muscle group 7-10 sets twice per week. I have felt for a while that this is my sweet spot. From the research I've seen over the last couple of years, it looks like I may be doing something right.

[@ericlaporte8167]

Ryan.....Fix the gap in that damn wall man. Months I've been staring at it. Great video, thank you for the content.

[@Maynardd]

It drives me crazy!!!!

[@PapaWheelie1]

Same 😂

[@BrianHellman]

If you wanted to post the program now so I could start tomorrow, I'd buy it and it'd be great.

[@michielvanbiesen212]

i've watched this serious where you go deeper into workouts is super interesting. Is it maybe possible to put the resource in the description so i can see it myself and learn from it

[@timbrown867]

You’re a trip! I like your style though. I’ve been in the gym since high school, I’m 36 now. I thought I knew most everything there is about the gym life. But, I then I came across your crazy ass and I’ve actually learned a lot. I was plateaued at 210. After 4 months I’m at 218. I just wanted to say Thank you. You’re doing a good job bro. Keep it up.

[@sixtyinsix]

Hey Ryan, here's a thought from the Wayback Machine. I'm in my mid 50s, and remember in the 80's-90's a concept that had whole gyms based on it. Those gyms were full of machines with a minimum of free weights. The staff would guide you through one loop at one set of all the machines, show you how to use them, then you'd be expected to do that "circuit" for your workout. Circuit training. Could you use the idea of circuit training and apply it to, say Day 1 (chest-triceps-abs)? As a rough example bench press then without pause go straight into tricep extensions and then directly into crunches, after which you get 30 seconds rest. Perhaps re-organize which muscles you pair together for each workout session to maximize specific muscle's "resting phase" while working a different muscle on a different body part? At any rare hope this help, good luck all!

[@abdorahmanmamlook3684]

So informative and I am gonna apply them into my workout, but I have to note; thank you for making your videos funny and not booring I legit laughed my ass off

[@kylek29]

Instructions unclear, snorted Creatine, Protein up butt.

[@benzanino]

This is the way

[@dodoz44]

At least ya didn't vape any tren.

[@larrycampbell6133]

It’s funny that all the bodybuilder magazines used to show you these 6 day a week splits where you trained each body part with as much as 40 sets each. Then I read something (I think it was Sergio Oliva - maybe not?) that said if you can train it over 20 sets, you aren’t training hard enough; and it made a lot of sense. Now I see programs from guys like Christian Thibaudeau that really emphasize shorter rest periods, and the use of intensity techniques rather than a boatload of sets. Really makes me feel like we are righting the wrongs of what was published out there all those years ago! The average person who isn’t genetically gifted and taking a boatload of steroids just can’t recover from 2 hour sessions on a single body part. (I’m not against steroids, I’m just saying that without them, the recovery is much more limited). Very pleased to see that Ryan is giving this training methodology some much needed attention for the community! Shorter workouts, less sets, intensity techniques (drop sets, rest/pause sets, and even cluster reps to some extent) are some of my favorites! End of set stretching is absolutely brutal!! lol - in a good way!

[@ricknunez3465]

By the way thank you!! Great content!!

[@designforlife704]

I use a timer on my phone. This helps immensely

[@sct8326]

It looks like you ate the guy that I started following when you started this channel. So fuckin awesome.

[@wewatchmovies4446]

Feels good to see support for my decision to have a shoulder day by itself. You just cant hit everything in the shoulder without giving it its own day

[@iamgoliath225]

I used to watch alot of athlean x for workouts but this guy is far better amd more science based

[@josephdefelice3149]

Love all your scientific input! Please drop the drum solo!

[@davidroberts7188]

Ryan thanks for all you do and the enthusiasm in which you relay your hard earned information. Plus....I am not sure what you are doing but you are getting bigger and your arms are looking nuts. Enjoy the journey and keep on boofing that creatine son!!!

[@Baiano29]

You look huge man, congrats

[@bayat53]

7:03 i think their confusion with cluster sets is primarily the intent. Cluster sets are primarily utilized for neurological adaptations ( power or absolute strength via improvement in intra and intermuscular coordination). I generally dismiss studies from collegiate settings concerning these populations for several flaws: 1.the population. If you select 20 untrained individuals, their intra and intermuscular coordination isnt going to be as high as a trained individuals. Untrained individuals usually dont match well with percentage based sets( can do 15 reps @ 80%, can do 1 at 90%). Additionally due to untrained individuals lacking neural adaptations, their body will develop the neural adaptations over roughly 8-16 weeks (if truly untrained, not detrained, or hyperresponsive individuals or exercise selection is machine based rather than traditional strength measures). This usually runs the full length of a college based study due to restrictions. 2. The length of the study is extremely important. There was a study several years ago that stated that contrast training (high load coumpound paired with jump or explosive or pliometric movement with rest between pairs and sets) was not effective for improving kpi's of power ( cmj broad etc). The study ran i believe either 12 or 16 weeks. The original implementation and literature state that the realization of the progress would take 20 weeks before improvement would show then skyrocket. But collegiate studies typically run 12-16 weeks due to semesters. Science doesnt care about your term paper deadline. 3. Exercises, rep schemes, and microcycles dont exist in isolation. What type of training is occurring in addition? Is it a traditional periodization model? Block? Undulating? Daily or weekly Undulating? Auto regulation via apre? Velocity based? Fluid periodization? What other exercises were implemented? What is the frequency? Week or 10 day microcycles? What recovery or readiness metrics were tracked? How was retention? What exclusion criteria were implemented? These things matter, as well as the psychology of the individuals involved. Charles poliquin had a q&a over 10 years ago pointing out that the science generally trails the practitioners in the western world by decades due to the over emphasis on publishing studies. His example ironically was cluster sets.

[@soundofthegardenwatc]

Good work

[@petepan1330]

For even more fun, add in partials til you can't move then do your interset stretching! To go even crazier add in Dc's extreme stretching for a minute after each bodypart. Fun for the whole family. 😊

[@alanmckeown2341]

Thanks, you're a good one 👍

[@Under510]

Impressive! Efficient workouts for maximum gains💪

[@hmapa9999]

I used to tell others that anything more than 1 hour was too long unless you're doing cardo after. I used to have a PPL regimen 6 times a week. Active short breaks, and i would do mainly hypertrophy training with crazy amount of sets/reps and, some days, strength training. People were wondering how i got so strong and big/shredded 😅 now I'm healing from a herniated disk that i got from MMA, all I'll say is make sure you guys take off some time to heal properly, even if it's a month. Ive had this injury for almost 3 years but I'm slowly getting back to 💯

[@freddiemac327]

Ive preferred to work out this way for years. I just utilize the breaks between sets to do another set with a different muscle group. (Example) I always group 4 exercises together. I'll do sets on bench press, then I'll do sets of squats, and then fly's for the center chest then leg extensions). Everything nonstop. High rep.

[@markhadding887]

Waiting for the new plan!

[@briancraft8352]

I would love to see you come up with a kettlebell work out

[@leecourtney1225]

Brilliant video, I prefer to train predominantly with standard sets because reducing time in general as Ryan points out if done properly absolutely sucks and even antagonistic supersets need consideration. As an example doing heavy bench press to heavy rows will regardless of the antagonistic nature have a fair bit of systemic fatigue carry over from a heavy compound. For me I like upper-lower and usually train for about 1hr 30 (with 30 mins taken up by warmup sets so around an hour of 'work'). Had an upper day yesterday where needed to be in and out the door in an hour so went true superset all the way other than arms where just rest paused the hell out of biceps and triceps. Know it's not scientific proof but my doms are raging today, also just one of them days, that maybe due to good sleep or being well carbed up I was really in the zone.

[@jswede1]

Subs gonna keep exploding with content like this. You doin it right and will all pay off.

[@REMEDY_HIT]

Ryan we've had this type of workout for 70 years. It's called HIT and it is TRUTH!!

[@dtfletch]

Love watching his videos super funny knows his shit!

[@mattbrown2701]

I’m not sure what this is, but I’ll give you hammer curls, for example. I start out with a 100s I do 10 of those I go to 95. I do 10 of those I go to 90. I do 10 of those all the way down to 5 pounds. I do 10 reps every single one. From 100 to 50 in between those sets, I take two minutes when I get to the 50s I drop it to one minute. I do this for a lot of other muscle group as well. I actually reverse it with some other muscle group and do a lot of wraps and then just work my way up.

[@thomasrobertfitness]

A collab video with you would be amazing. All this short punchy jokes you put in your videos…😂 love ‘em!

[@ctapscott]

I thought you did a a stem cell hair treatment. Can you give feedback on the process?

[@njfuentesrespecter81]

60 second rest period is GREAT, if you eat sufficient carbs. I’m on low carb cut and it takes 90+ seconds to recover. I’m just soo weak between sets.

[@bonk352]

Hope no-one minds me being honest but there's a lot of information to digest here which can cause overthinking. It can be pressurising especially for the novice trainer, or even a moderate who wants to get ahead with their training. It should be enjoyable and ideally sociable. There's different methods of training/exercise for people. What it often boils down to is that everyone has different training methods whether it's cardio or weights that their doing. Often, the way ahead is to have a qualified personal trainer, as opposed a more "one size fits all" traditional approaches. Slow, steady and honest is key without cheating.

[@donnyroxlive-youtubechanne9482]

I'm 68 duuude been a "gym rodent" kinda 😂 since 1989...I wish I'd discovered you even 10 years ago...found you about 5, bought your programs (home gym, gym gym) and was doing well kicking ass and...F'n Arthur shows up and pissed in my Wheaties...I still watch your videos and glean what I can thats applies...thank you for your videos again informative and entertaining...do you do stand up?😂

[@echarbor3]

I used to work out while in the military. Since I retired I haven't worked out in years. So, do you think your 30-minute program is a good place to start? The $20 would be money well spent.

[@johne8964]

I've done it for 45 minutes, 8 different sits, 3 to 4 reps each for 3.5 years. I can dead lift 400 bench 200 now because I listen to this guy and others like Sean and Tanner and Johnny. I'm natty and can't afford juicing up. I'm 38

[@marius3688]

So you always do 8 sets every day ? What kind of split do you do ?

[@johne8964]

@marius3688 Monday 4 slow 10 rep chin ups 3 15 rep hammer press or 4 bench 3 12 rep tri pull-ups 4 12rep concentration curls 4 12 rep slow cable flys 4 12 reverse tri and last 4 15 wrist curls and reverse wrist curls I also did body calf in between repeated on Tursday the time was between 45 to and 1 hr at home gym and at the gym depending almost 1hr 30min and the public gym because you got to wait.

[@johne8964]

Tuesday. 3 12 reps back fls cable or dumbbell 4 8 rep dead left 3 8 RDL 3 8 bent over back rows or seated rows amap set ups and leg flags 3 12 russian twist shoulder frount side 4 12 reps 3 12 rep to 15 shrug and repeat Friday.

[@johne8964]

@marius3688 and on Wednesday, I'll either rest or destroy any muscle I didn't get to do, just a mix of what I missed or cardio.I rest Saturday Sunday every 2 months. I'll take a week off of lifting and do joint training it's a bet sloppy, but life happens. And depending on what is available at the gyms. Dumbbells and cables at gym ropes and pulleys and dumbbells at home trap bar ez bar long bar.

[@tylerclavin6452]

The size of that microphone is the best part of the video. Makes the arms look huge.

[@pablowentscobar]

No boofing creatine??? Pfft, I'm out bro. FYI, mixing 10 grams of creatine in 3 ounces of water and freezing them in popsicle molds then keistering one 5 minutes before workout gives you optimum core cooling and muscle regeneration.

[@Cstripling]

and... reap those gains.

[@MattFlyFisher]

Hell yeah

[@battlecore501]

😂😂🎉

[@akbananachucker2441]

Gay gains😂

[@Oculed1]

Keistering lol

[@DrNoth]

This guy is on so much juice.

[@bentonb7614]

I've done super sets for years because I love pushing past the limits when I can. But I'd always need to take an extra day or more off to recover

[@luizfigobr]

Been a while since last time o saw one of this videos. What kind o gear are you on?😮😮

[@justlegendary7294]

This is what I do on nights where I get to the gym too late. 30 minutes & target different body parts to “rest” the body muscle that just got stretched

[@taylorhillard4868]

Honestly its never a time issue for me. My biggest obstacle is that working out causes my brain to just bombard me with intrusive thoughts of self-h@rm. Im normally not a depressed or anxious person, but after a week or two of lifting in the gym I start losing mind. If i ignore the early symptoms and just push through, eventually it becomes impossible to get to sleep without some sort of sleep aid, and beyond that i just start getting noticeably duller and worse off. My body treats working out like a poison, and i dont know how to fix it.

[@Begbiespintpot]

Are you doing too much?

[@taylorhillard4868]

@@Begbiespintpot I don't think so. I definitely used to when I first started lifting. Wasted my whole first year and a half. But I've cut back a lot, and I'm not sure how to do any less if I still want to progress and get gains.

[@JosephGeorgeDeka]

Are you working out morning or night? Just some personal exprerience, lifting heavy gives me good vibes, guessing dopamine. Lifting high reps just wears me out. Also BJJ (sparring) and boxing (sparring or bagwork) are meditation for me. When being punched in the face or choked out it is hard to think about emails and family troubles. Obviously in sparring you work on controlling your breath. Hope those ideas help. For me am workouts are best and then I do stretching before bed watching TV so the tightness doesnt keep me up.

[@taylorhillard4868]

@@JosephGeorgeDeka I usually workout between 11am and 3pm(not the entire time, usually I workout for an hour, that's just my free time window) I've got a weird school/work schedule. I only have caffiene from soda, and only in the mornings. And I don't take pre-workout because it makes me feel like I'm having a full-body allergic reaction like when I get poison ivy.

[@raulc02]

that 8ball comment was fkkn hilarious 🤣🤣🤣🤣

[@ronstanley9873]

I am retired, I like going to the gym, I work out for about an hour and a half, then I go home and smoke a fine cigar by the pool. thank you

[@luka1932]

Dream life

[@warriorclasskravmagasamiin2634]

Did we ever get the program?

[@alunmorgan2352]

So at 53 I had started to plateau. Yes I should be happy but it's only a fraction between that and decline and so I changed things up. I do a 4 day split, chest legs back shoulders. Was 5 with arms being the 5th. I don't like my arms so I decided to add 3 X triple sets biceps and triceps every day and it worked. Only takes an extra 10 minutes and it's around 70 reps on each

[@BigPeace31]

Can you make a plan for people who’ve been out of the gym for a few years and trying to make a come back

[@jessechen6735]

Ryan, I have been watching your videos for a while and I appreciate all the science mixed with humor you pack into each one. Purchased the plan as a way to say thank you for your hard work man. Appreciate you.

[@enlilannunaki9064]

It seems as though study after study done looking at variations yields very little difference between whatever they are comparing-like every time. Seems like the best plan is to go into the gym and work up a sweat, work hard enough to get a little winded after each set. Rinse repeat several times per week for 5-10 years and you’ll be good. Oh, eat well and get some rest. 👍🏼

[@sammerhamid1151]

Mr Humiston. Which program you recommend as best one in gym? Ppl. Backed by science. Or fuck my life?

[@walken5319]

Jesus dude. Your arms are huge! Another great video.

[@fergaldownes]

HIT training is the best for me. 1 set to failure and beyond failure per week.

[@smokingcrab2290]

Lately I've done 3 sets of 100 reps and low weight and it absolutely blasted my arms. Felt like my muscle was gonna pop outta my skin

[@jaswinderupaul1810]

Cool! Which excercises?

[@jacksampson7711]

Great video. What if you cannot do all the big lifts? Bench, Squats, Deads? Give up? PS: Are you ever going to finish your gym?

[@CopenhagenCollabo]

I don’t know where I would be without your content Ryan.. Copenhagen 🇩🇰supports

[@dendanskehelt4296]

Hopefully at Heavy Duty College. Mike Mentzers work is far superior.

[@CopenhagenCollabo]

@@dendanskehelt4296 I’ve had good experiences following Ryan’s programs so I’m satisfied but thanks for sharing danske helt 👍🏿

[@loveobviously]

I never sit between reps, I walk back and forth for my rest times. This only works if you have a not busy gym. I have a gym that’s pretty good in my condo 90% of the time it’s empty

[@BPurdyAZ]

Superset is the way to go. It's tough in a packed gym tho

[@mastermolar]

informative and hilarious!

[@carlhodgson5305]

How many sets per exercise do you normally do Ryan?

[@jaypietersen6093]

Lamo "you're going to question if this is safe-do it" dying laughing

[@wyattswildadventures8183]

Dang dude you’re getting swole. How much test are you on per week? I’m dialed in to 100mg for now but my hemoglobin is a bit high. I have to donate blood now every 3 months. BTW thanks for the Covid shoulder workout routine. Im up to 50 pound Dumbbell press now as my working weight. The high rep routine actually helped me grow. I’m not boulder shoulders yet but they’re definitely strong. Being tall means I have to work harder for gains as opposed to a short dude. TY for your content.

[@bigsean8088]

Did that close up scare the $#it out of anyone else??

[@JoshS24]

Bought the 30 min program. Did chest/tri/abs today. Incredible pump, arms are shaking like new born baby calf legs out of the chute. Good shit. Not looking forward to leg day.

[@iaa2360]

Hey i bought too, but one thing i didn't understand was what is the time of rest between rounds? And between exercises blocks?

[@chadbooth]

Wish he posted the routine. Now I get to wait and see if he releases it within a month.

[@Gio_web]

Have you ever trained like this? If you did, could you make some workout video?

[@PeteKona]

Low volume high intensity sets, for me personally, work fantastic to put on muscle.

[@dada12336]

I love how all these training technique’s were done by John Meadows’s. None of it was backed by science just pure experience and intuition.

[@ceofounder]

Ryan Humiston is the hilariously, fitness best! Grateful for the educational information! Awesome physique!